Gaining excess weight and the appearance of a noticeable belly are most often associated with lack of movement and overeating. It is very easy to get rid of unwanted pounds, it is enough to reconsider the diet and, ideally, go in for sports.
It is necessary
- - training
- - diet
- - refusal from alcohol
- - doctor's examination
Instructions
Step 1
It should be borne in mind that in some cases, the appearance of a belly in men may be associated with hormonal disruptions and diseases of internal organs. To exclude these reasons, it is enough to be examined by a doctor: if you have problems with internal organs or hormones, a specialist will prescribe you special treatment.
Step 2
There are dozens, if not hundreds, of strict diets on the internet that can help fight belly fat, but adherence to them can be challenging. It is much easier to reconsider the very approach to nutrition, to exclude unhealthy foods from the diet that cause fermentation in the stomach and contribute to weight gain.
Step 3
First of all, you need to limit the amount of carbohydrates. They are found in large quantities in rice, bread, pasta, potatoes and baked goods. It is not necessary to completely exclude these products from the diet, but it is advisable to reduce their quantity. In addition, you can replace some of the products with more useful and healthy ones from the same group. For example, replace white rice with unpolished, abandon white bread in favor of multi-grain.
Step 4
Helps to cope with overeating, and therefore overweight, calorie counting. Nowadays, there are a huge number of apps that help you keep track of calories. It is very important to make entering this data into the memory of such calculators a habit, this will allow you to get a better idea of the number of calories you are consuming, which will help to reduce portions in the future. Even a simple calorie count over several months can help you shed those extra pounds.
Step 5
Keep in mind that strong alcohol and beer disrupt intestinal function, which often leads to bloating, flatulence, and poor digestibility of foods. If you want to get rid of your belly, give up alcohol. It is advisable to regularly consume unsweetened yoghurts and kefir, which contribute to the normalization of the microflora of the stomach and intestines.
Step 6
Changing your diet will definitely pay off, but regular exercise can speed up this process. If for some reason you can't get to the gym or pool, try walking as much as possible. Daily one-hour walks will speed up the process of getting rid of extra pounds, and will also improve your health. However, if you have such an opportunity, be sure to start visiting the gym, and order a couple of workouts from a personal trainer, he will tell you what to look for during training and how to do the exercises correctly.
